Importance of Vitamin D Supplements

In this blog, I want to stress the importance of Vitamin D. It is a fat-soluble vitamin that your body makes when it’s exposed to the sun. For years now, we have all been told to stay out of the sun, or slather on sunscreen and wear a hat when we’re outside. While this is beneficial in avoiding skin damage caused by the sun, it has led to a major drop in Vitamin D levels among Americans and around the world. Vitamin D, also knows as “the sun vitamin,” is extremely important in helping to prevent and cure serious diseases, such as cancer, Alzheimer’s, heart disease, osteoporosis, multiple sclerosis, etc. It also helps your body to absorb calcium and improves your immunity, which is beneficial during cold and flu season. (For other ways to improve immunity, click here).


1. SunlightDr. Oz recommends spending 15 minutes outside in the sun every day. The key is not to wear sunblock or a hat, so you can let the sun’s rays penetrate your skin.

However, it’s important to note that your body’s ability to make Vitamin D is also based on your race, age, where you live, and what time of year it is. African-Americans and people with dark skin need more Vitamin D intake than people with fair skin, because the dark pigment in their skin prevent them from capturing the UVB radiation. Also, if you are over 35, your body starts to lose the ability to convert sunlight to the levels of Vitamin D needed.

Where you live and what time of year it is also plays a role in your body’s ability to capture UVB rays. Whether you live above or below the 35 N latitude line, and whether it’s summer or winter, affects your Vitamin D levels. So, oftentimes, just relying on the sun to get your needed intake is not enough.

Vitamin D Sunlight

Vitamin D Sunlight

2. Food – Eating food rich in Vitamin D is a great way to stay healthy. Unfortunately, not a lot of food naturally contains the vitamin. Great sources are fish such as mackarel, tuna and salmon, as well as fish liver oils. Also, egg yolks, cheese and beef liver have small amounts of Vitamin D. The good news it that many types of food in the United States are fortified by Vitamin D, such as milk and dairy products, cereal and juices, especially orange juice.

Food sources of Vitamin D

Food sources of Vitamin D

3. Supplements – One of the best and surefire ways of getting enough Vitamin D is to purchase a supplement. Dr. Oz recommends 400-1,000 IU per day. However, there is wide disagreement about how much one really needs. Some sources even claim that for every 25 lbs. of body weight, a person needs 1,000 IU of Vitamin D. So, a 125 lb. woman would need 5,000 IU.

It’s very important to get your Vitamin D in oil-based, liquid form, such as in softgels, so your body can absorb it. Also, when choosing, purchase Vitamin D3, not D2, as that one is synthetic and made in a lab. I recommend purchasing this Liquid Vitamin D3

Natural News recommends taking a blood test at the doctor’s office, or just by ordering a Vitamin D test kit at home, to figure out how much you need. The site states that “ideally, your blood level should be around 60-80 ng/ml, as this allows the body to have some vitamin D in reserve, and it duplicates the higher levels found in young, healthy individuals who spend a decent amount of time in a sun-rich environment.”

As always, it’s important to do your own research to figure out your dosage, but make sure that you are taking even the minimal amount to protect your health.

For more information, visit

Leave a Reply